Ryan Woodruff
ryan.d.woodruff@gmail.com
Today our Open Water Nationals group did a version of the following set in the pool (SCY) in preparation for the 5k in 1.5 weeks. The aims of the set are to 1) Acclimate the swimmers to tight pack swimming with frequent limb collisions, 2) practice drafting at high speeds, 3) rehearse front end and back end speed that are needed to compete in elite OW races, and 4) simply get in a good distance set. Here is the set:
4 x 50 @ :40 Fastest possible average, swimming 4 swimmers wide in an 9-foot lane.
3 x 100 @ 1:20 fastest possible average, swimming 4 wide
3 x 200 @ 2:20 ascend, swimming in a drafting line, front swimmer rotating to the back after each repeat
6 x 500 @ 6:10 hold steady and strong pace, swimming in normal practice formation, 5 seconds apart, with front swimmer rotating to the back after each repeat.
3 x 200 @ 2:20 descend, essentially the reverse of what was done on the first 3, same draft line and swimmer rotation
3 x 100 @ 1:20 fastest possible average, swimming 4 wide, try to beat times from early in the set
4 x 50 @ :40 fastest possible average, swimming 4 wide, try to beat times from beginning of the set
Easy 200
Follow-up Open Water Skills set:
3x through:
3 x 200 @ 2:20 sight once in every lap
3 x 100 @ 1:20 practice feeding from poolside water bottle on 2nd 25 each time
400 smooth warm downLabels: Distance, Freestyle, Open Water